Overview

This information gives examples of savoury and sweet foods, snacks and drinks that contain about 100 calories each. You can:

• add these “boosters” to any suitable meal to fortify it
• eat them as a snack to help you gain weight or keep your weight stable

Companies can change the nutritional content of products. For this reason, we recommend that you always check the nutritional label.

Savoury options

Here are some examples of savoury foods that contain about 100 calories each:

• 2 to 3 tablespoons of meat or vegetarian pâté
• 2 heaped tablespoons of dried milk powder
• 30g or a small handful of grated cheese or plant-based cheese
• 2 to 3 tablespoons of cream cheese or plant-based cream cheese
• 1 tablespoon of mayonnaise or plant-based mayonnaise
• 3 tablespoons of salad cream or plant-based salad cream
• 2 cubes (about 14g) of butter or plant-based butter
• 1 tablespoon of oil
• 1 tablespoon of peanut butter or any other nut butter
• 2 tablespoons of ground nuts
• 3 tablespoons of hummus (a paste made from crushed chickpeas, oil and lemon juice)
• 2 tablespoons of pesto or plant-based pesto (a paste made from crushed pinenuts, cheese, olive oil and basil, and sometimes tomatoes or roasted peppers)

Sweet options

Here are some examples of sweet foods that contain about 100 calories each:

• 1 small pot of full-fat yoghurt or plant-based yoghurt
• 2 tablespoons of condensed milk
• 125ml custard or plant-based or dairy-free custard
• 1.5 tablespoons of double cream or plant-based cream
• 2 scoops of ice cream or plant-based ice cream
• 125g rice pudding
• 60g chocolate mousse
• Half a 135g trifle pot
• 1.5 tablespoons of jam
• 2 tablespoons of lemon curd
• 2 tablespoons of honey
• 1.5 tablespoons of sugar
• 2 tablespoons of golden syrup
• 2 tablespoons of chocolate sauce

Snacks and drinks

Here are some examples of snacks and drinks that contain about 100 calories each:

• 1 banana
• A small handful of nuts
• A small handful of dried fruit
• 3 cream crackers
• 1 bag of crisps
• 1 granola bar
• 1 shortbread finger
• 2 Jaffa Cakes
• 3 cubes of milk or dark chocolate
• 5 jelly sweets
• 150ml full-fat milk or 200ml plant-based milk
• 200ml orange juice
• 3 to 5 tablespoons of a malted drink powder mixed in hot water, milk or plant-based milk (this depends on the drink brand)

More information

You may find it helpful to watch the following video tutorials on how you can create nourishing meals, snacks and drinks using food fortification:

• South East London prescribing support dietetic - YouTube
• Food first – South East London Integrated Care System